Puy Lentil and Chilli Rice Salad

On the table in: 10 mins
Serves: 2
Origin: Indian

Ingredients:

  • 250 grams 2-minute microwave Puy lentils
  • 125 grams 2-minute microwave brown rice
  • 100 grams petit pois (small peas), defrosted
  • ½ small red onion, peeled and finely chopped
  • 50 grams cucumber, chopped
  • 2 medium tomatoes, de-seeded and chopped
  • 30 grams reduced-fat cheddar cheese, grated
  • 40 mls fat-free vinaigrette
  • 2 tsp chilli sauce
  • 4 tsp fresh chopped herbs (or to taste)

Nutritional Information

Per serving: 365 calories; 55g carbohydrates; 25.5g protein; 5.5g fat; 13.9g fibre
*nutritional data is indicative and may vary depending on the brand of ingredients used.

Instructions:

  1. Cook the lentils and rice in the microwave according to pack instructions and tip both into a mixing bowl; stir well to combine.
  2. Cook the peas (using a microwaveable bowl) in a little water in the microwave for 3 minutes on high or until just tender, drain and add to the lentil mix.
  3. Stir the onion, tomato, cucumber and cheese into the lentil mix.
  4. Combine the vinaigrette with the chilli sauce and then stir into the lentil mix.
  5. Divide the salad into two serving bowls, top with the fresh herbs and serve.

Chef’s suggestions:

  • If you can’t find microwave lentils, use canned, well drained cooked brown or green lentils.
  • We used a mix of fresh parsley, mint and coriander for our herbs, but you can use whatever combination you prefer.
  • For dairy-free, replace the cheddar cheese with soy cheese or omit completely.